18 Apr 13

Warmup:

Double under practice

Situps

PVC Pass throughs

PVC OHS

Mobility:

Rolling Thorasic Spine

Skill Review:

Toes To Bar, Knees to Elbows

WOD:

Chippah! 18 Min Cutoff

100 Double Unders

80 Situps

60 KB Swings @ (1/.75 pood)

40 Toes to Bar

20 Front squat @75/55

17 Apr 13

Warmup:

3 x gassers
Active shoulder hold on barball
Good Mornings
Inch Worms
Hollow Rocks

Mobility:

Leg Barbell Mash

New Skill:

Wall Climb

WOD:

15 Min AMRAP
4 Deadlifts @ 275/185
8 Bar Facing Burpees
16 OH Lunges @ 45/25

16 Apr 13

Warriors,

      Please say a prayer for those who were killed and injured during yesterday’s tragic events. 

     Our own Capt Chris Cunningham is out on the streets ensuring the safety of the people of Boston. 

Warmup:

Jump Rope

Lunges

Plank to pushup

Wall Squats

Dive Bomber Pushups

Mobility: 

Rolling Posterior Chain

Strength:

3-2-2-1-1-1 Weighted pullups

WOD:

Double alternating Tabata:

Hand Release Pushups

Air Squats

Finisher: 3x 10 GHD situps and GHD hip extensions

15 Apr 13 – Let the Paleo Games Begin!

Review – Squat Clean, Power Clean

WOD – 8 Minute Upladder

4 Power Cleans @ 135/95lbs

4 Burpees

8 Power Cleans @ 135/95lbs

8 Burpees

12 Power Cleans @ 135/95lbs

12 Burpees

Ascend in 4’s until 8 minutes is up (ex: 16 16, 20 20 and so on)

Make sure to write down total reps for Paleo Challenge.

WOD: 12 Apr 13 – “Barbara”

Review: Points of Performance for all WOD exercises

Impact of “Barbara” from: “Benchmark Workouts” – Dr. Greg Glassman, Crossfit Journal Issue 13, 2003
“The workouts of the first group, Angie, Barbara, and Chelsea, are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge… Barbara demands roughly 3 minutes of all out work punctuated by 3 minutes of rest repeated for a total of 5 intervals. At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval. Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character.”

WOD: “Barbara”

5 Rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest 3 minutes and begin next round!